Jan 8th, 10th, 11th

Back Squat @ 20X1, build to a tough set of 2

255#

+

EMOM x 15 min:

1st - 1 legless rope climb to 15ft

2nd - 3 tough fat bar shoulder press

3rd - 5 tough strict hspu

Rope climbs to 15'

fat bar press @ 105#

HSPU on parallettes 3 sets @ 6.5" depth, 2 sets @ 4"

+

6 unbroken chest to bar x 10 sets for time - goal is sub 3 min

4:32 -arms were dead

8

Friday - FSq int (low) + Oly int + Oly Battery (volume)

Front Squat @ 20X1, build to a tough set of 1

230# made it without too much fight, tried 245 for a PR and failed

+

High Hang Squat Snatch, build to a max - full pause in position

160#

+

EMOM x 14 mins:

1st - 3 hang power clean and overhead @ 145lb

2nd - 3 hang power snatch @ 125lb

*set-up 2 separate bars

completed-- tough, longest 14 min ever

8

Saturday 

AM - mixed MAP sets (short int)

10 sets @ high effort:

3 ring muscle-ups

6 box jumps - 24" - fast

9 cals Airdyne

60 sec b/t sets

*I want you to adjust the work order every set. Goal is same time per set no matter the order.

completed, much easier than last week's

9

now time to enjoy a couple nights in the mountains